7 things to know about the salt in your diet

Chips are a source of salt in your diet. Even "low sodium" products can contain more salt than is recommended in a daily diet, experts say.

Special to MLive Detroit

Health Alliance Plan is recognizing National Kidney Month with a campaign to raise public awareness about salt in your diet.

The myths surrounding salt, high blood pressure, heart disease and kidney disease have many of us scratching our heads. How much is too much? If I don’t have high blood pressure, why worry about sodium? Low-sodium cooking tastes bland, right? If I just cut out table salt, will I lower my blood pressure? During March – designated both National Kidney Month and National Nutrition Month – Health Alliance Plan (HAP) experts are answering these common questions about the silent killer in our diet.

“National Nutrition Month and National Kidney Month are good reminders to take steps today that can help prevent serious diseases in the future,” said Terri Kachadurian, a nutritionist and director, Worksite Wellness and Member Engagement Programs at HAP. “Healthy choices, like passing on processed foods that are packed with sodium, can reduce our risk of high blood pressure and diabetes – the two most important risk factors for kidney disease.”

Around 26 million people in the United States have chronic kidney disease and of that number, 940,000 live in Michigan. According to the National Kidney Foundation of Michigan, more than 70% of all kidney failure caused by diabetes or high blood pressure could be prevented or delayed by eating healthy, getting exercise, and taking the right medications. African-Americans and Hispanics are particularly at risk of kidney disease; of the more than 80,000 people on the national waiting list for a kidney transplant, 35 percent are African-American and nearly 19 percent are Hispanic, although respectively they make up only 13 percent and 16 percent of the U.S. population.

Here are seven things you need to know about the salt in your diet and how to slash your sodium intake:

1. Cutting salt consumption to 2300 milligrams daily (1 teaspoon of salt) or less would save 500,000 to 850,000 lives in the U.S. over the next decade, according to new research by The Centers for Disease Control and Prevention. Most of us eat 3,000-4,500 mg a day!

2. A lower sodium lifestyle can reduce your risk of high blood pressure, heart disease, stroke, kidney disease and cancer. When sodium levels are high, and the kidneys are not functioning optimally, sodium builds up in the blood, attracts and holds water – leading to increased blood volume and higher blood pressure, continued kidney damage and disease of the heart and circulatory system.

3. More than 75 percent of sodium is hidden in prepared and processed food such as lunch meats, canned soups, condiments and restaurant meals. Avoiding processed foods is key!

5. Be a smart diner in restaurants: Instead of the Ultimate Omelette from Denny's that has 670 calories, 1,330 milligrams sodium and 54 grams fat, choose the Senior French Toast Slam/Egg that has 300 Calories, 530 milligrams sodium and 14 grams fat (for more dining tips, see HAP’s Healthy Dining Guide.)

6. Skip sauces, condiments and dressings, or make sure they are on the side so you can control the portion.

7. Learn about cooking with less salt – but more flavor! – using different seasonings, spices and herbs. Check out HAP’s Cook eKitchen free video website (www.hap.org/cookekitchen). Groups can also request a HAP nutrition speaker at www.hap.org/speakers.

Learn more about HAP's health and wellness programs and resources at hap.org.

About Health Alliance Plan

Health Alliance Plan (HAP) is a Michigan-based, nonprofit health plan that provides health coverage to more than 660,000 members and companies of all sizes. For more than 50 years, HAP has partnered with leading doctors and hospitals, employers and community organizations to improve the health and well-being of the lives we touch. HAP offers a product portfolio with six distinct product lines: Group Insured Commercial, Individual, Medicare, Medicaid, Self-Funded and Network Leasing. HAP excels in delivering award-winning preventive services, disease management and wellness programs, and personalized customer service. The National Committee for Quality Assurance awarded HAP’s commercial HMO and HAP Senior Plus Excellent Accreditation.